Wednesday, July 27, 2016

Macros.. What you need to know !

Macros - What they are and why you should know !
First off, a macro which is short for macro-nutrient, are your protein, carbs, and fats.
How do they rank up to each other?
-Protein- 4 g
-Carbs- 4 g
-Fats- 9 g
Each macro-nutrient has a specific amount of calories attached to it ! When you hear people say they "track their macros" but don't track their calories, this can't be possible. Why ? Because EVERYTHING that has macros has a calorie count.
For example a banana. It's low in fat, 20 g of carbs and 1g of protein. You can figure it out by multiplying the 20 g x 4 ( cabs) + 1 g x 4 ( protein) it's roughly 81 calories. So by using this formula, you can figure out the number of calories for the food you are eating.
Next, how do you figure out your macros? Well that depends on a lot of factors. First you want to take into consideration your age, height, percentage of body fat and weight. This will give you a rough estimate of your BMR, basal metabolic rate. This is the LOWEST possible number of calories at absolute rest. The next piece of information is your TDEE, total daily energy expenditure. This is a multiplier for your specific macros, to detail it to you.
How can you keep this all in check? You should first to learn how to measure and weigh your food. You need to learn what a correct portion size is in order to really stay on track to reach your goals. Using MyFitnessPal can be a great tool to track your food daily and keep yourself accountable for your nutrition.
At the end of the day, it all comes down to how many calories you are eating. IF you are eating more than your caloric intake you will gain weight, if you eat less you will lose weight. You should never eat less than your BMR and all the calculations to lose weight are based off your TDEE. Now what if you want to maintain weight? You need to eat the right balance that you are not gaining or losing weight. This means you are eating what your burning and your body is in maintenance. I would recommend you to eat in a maintenance level before you bulk or cut. How do you know what direction you should go if you don't know where you are at? Also, if you do a cut or a bulk, you should go back to maintenance where your body can readjust to your new metabolism.
One major question that is always propose is : "Can I eat____ and lose weight?" Many times this is referring to eating foods that have little nutrients that enhance your body compostiion. However, YES you can have them, if they are within your macros, BUT you can gain weight by eating healthy foods in a surplus just as you can lose weight by eating junk food in a deficit. It all comes down to your caloric intake at the end of the day.
I love educating people about nutrition because its so important for daily living ! i hope you learned at least a little bit about macros and how to figure them out for your specific goals. As always I am here as a nutrition specialist to help you with any questions you may have !

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